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Marathon Training Plan Miles 7 7 2015 PDF
Marathon Training Plan Miles 7 7 2015 PDF
T H ON
18-week training program
T H E
GOA L
O F
T H I S
P L AN
T H E
I S N T
F INI S H
TO
L INE ,
T H E
GET
IT S
Y O U
TO
A C RO S S
GET
B E S T
V ER S ION
Y O U
A C RO S S
T H E
F INI S H
L INE .
O F
contents
04
05
08
09
10
11
12
30
I n t r o d uc t i o n
W e e k ly W o r k o u t s
Pace Chart
Gl o ss a r y
If Y o u . . .
M a r a t h o n W e e k - B y - W e e k Ov e r v i e w
Weeks 1-18
S a m p l e Pl a n B r e a k d o w n
T H I S 1 8 - WEEK
TRAINING P L AN
C OM B INE S
This plan is built to adapt to your experience level, but its also
uniquely flexible to your needs. Heres what you should know to
get the most out of the Nike+ Run Club Training Plan:
S PEED ,
END U RAN C E
Your schedule varies. So does the weather and how you feel, but
here are a few things to keep in mind as you modify this plan to
your needs:
Speed and Endurance Runs are essential parts of the plan to
maximize your training.
AND
You have four Recovery days use them to break up your Speed
and Endurance Runs to avoid doing Speed and Endurance Runs
on back-to-back days.
Use Recovery days as you choose. You can run a few miles, cross
train or take a rest. We recommend running on two of your four
Recovery days.
RE C O V ER Y
TO GET Y O U READ Y TO
TA C K L E A MARAT H ON .
04
weekLY WORKOUTS
This plan includes three types of workout activities each week. All three
are important to get the fittest, strongest and fastest version of you to the finish line.
SPEED
ENDURANCE
RECOVERY
05
h o w t o us e
t h e p a c e ch a r t
Throughout the plan, you will see references to different paces you should aim to maintain
during specific workouts. Over the course of your training, you will run using different pace
targets. Knowing your pace targets will make your speed work easier.
Treat each pace target as the middle of a range. You may train slightly above or below
these paces. They are not exact paces and you are not a robot.
The chart on page 8 will help you understand which pace you should aim
to run during each session.
06
FOR EXAMPLE
If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on
the Pace Chart and slide across the row left or right to find your other pace targets.
In this case, the pace targets would be as follows:
MILE BEST
5K BEST /
AVG MILE PACE
10K BEST /
AVG MILE PACE
TEMPO
AVG MILE PACE
MARATHON BEST /
AVG MILE PACE
RECOVERY DAY
PACE
8:00
27:00 / 8:40
55:50 / 9:00
9:25
2:05:00 / 9:30
4:15:00 / 9:45
10:30
ANOTHER EXAMPLE
If your Mile Best time is 9:30, find that Mile Best time on the Pace Chart
and slide across to see your other average mile pace targets.
Here, your pace targets would be as follows:
MILE BEST
5K BEST /
AVG MILE PACE
10K BEST /
AVG MILE PACE
TEMPO
AVG MILE PACE
MARATHON BEST /
AVG MILE PACE
RECOVERY DAY
PACE
9:30
31:45 / 10:15
66:00 / 10:35
11:00
2:25:00 / 11:05
5:00:00 / 11:25
12:10
THINGS TO KNOW
When you have your range of pace targets, it helps to understand a few things about how you will use them:
During your training there will be days you may be a little ahead of pace,
and other days a little behind. Remember that the paces are only to be used as a guide.
You will have good days and bad days so be flexible with your expectations. Hopefully,
you will be increasing your fitness each week and your paces will increase in speed as you go.
When this plan is over and you head out for race day be confident in
all the work you have done. It is that work that will take you to new fitness levels,
faster paces, this starting line and the all the ones beyond.
07
Pace chart
MILE BEST
5K BEST /
AVG MILE PACE
10K BEST /
AVG MILE PACE
TEMPO
AVG MILE PACE
MARATHON BEST /
AVG MILE PACE
RECOVERY DAY
PACE
5:00
17:05 / 5:30
35:45 / 5:45
6:05
1:18:00 / 6:00
2:44:00 / 6:15
7:00
5:30
18:45 / 6:00
39:00 / 6:15
6:35
1:25:00 / 6:30
3:00:00 / 6:50
7:35
6:00
20:15 / 6:30
42:00 / 6:45
7:05
1:35:00 / 7:15
3:15:00 / 7:25
8:10
6:30
22:00 / 7:05
45:45 / 7:20
7:40
1:40:00 / 7:35
3:30:00 / 8:00
8:45
7:00
23:45 / 7:40
49:00 / 7:55
8:15
1:50:00 / 8:20
3:45:00 / 8:35
9:20
7:30
25:15 / 8:05
52:30 / 8:25
8:50
1:55:00 / 8:45
4:00:00 / 9:10
9:55
8:00
27:00 / 8:40
55:50 / 9:00
9:25
2:05:00 / 9:30
4:15:00 / 9:45
10:30
8:30
28:30 / 9:10
59:00 / 9:30
9:55
2:10:00 / 9:55
4:30:00 / 10:15
11:00
9:00
30:00 / 9:40
62:30 / 10:00
10:30
2:20:00 / 10:40
4:45:00 / 10:50
11:35
9:30
31:45 / 10:15
66:00 / 10:35
11:00
2:25:00 / 11:05
5:00:00 / 11:25
12:10
10:00
33:00 / 10:40
69:00 / 11:05
11:35
2:35:00 / 11:45
5:15:00 / 12:00
12:45
10:30
35:00 / 11:15
72:00 / 11:35
12:00
2:40:00 / 12:10
5:30:00 / 12:35
13:20
11:00
36:15 / 11:40
75:00 / 12:00
12:35
2:50:00 / 12:55
5:40:00 / 13:00
13:45
11:30
38:00 / 12:15
78:30 / 12:35
13:00
2:55:00 / 13:15
5:50:00 / 13:20
14:05
12:00
39:30 / 12:40
81:30 / 13:05
13:35
3:05:00 / 14:05
6:00:00 / 13:45
14:30
08
glossary
This glossary elaborates on the running-specific terms youll see referenced throughout
this plan. Its important to understand the different types of runs that this plan includes
in order to get the most out of the full training journey.
WORKOUTS
SPEED
ENDURANCE
RECOVERY
same length and pace with the same amount of recovery time,
It also helps you get familiar with the physical and mental
Long intervals, Fartlek, Tempo and Hill Runs are all Speed
TYPES OF RUNS
PROGRESSION
track
strides
Strides refer to very short runs that are usually done prior
adapt to the stress of running. Build your pace over the course
the surface allows you to play with faster paces with precise
the run you will average your Recovery Pace. Your Endurance
as interval markers.
FARTLEK
SPLIT INTERVALS
HILLS
Hill workouts develop speed and form. It takes extra effort to
the first 200 meters easy and the last 200 meters fast. This
breathing. Dont lean too far forward. A light lean with the
chin leading the chest is enough. Uphills are a great way to
TEMPO
TURNAROUNDS
TYPES OF PACES
Weve divided our paces into five speeds that well reference throughout the training program.
5K PACE (FASTER)
TEMPO PACE
09
If y o u . . .
Then experiment until you find it. When youre out running, you
run on feel. You have different gears whether you realize it or not.
Be patient, pay attention and have fun experimenting with your
comfort level while running at different speeds across different
distances. Use the Nike+ Running App while you run to keep
track your paces, and use at our Pace Chart guidelines on page
06 to find your pace targets.
if youre tired,
Figure out why. Feeling fatigued is normal as your training
progresses, but make sure youre supporting yourself in all other
aspects of your life: get enough sleep, eat right, hydrate properly,
respect Recovery days and wear the proper shoes. Sometimes the
best training is to focus on recovery and rest.
if youre hurt,
Stop running. There is a difference between hurting and being
hurt. Its essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you
run better miles in the future.
18 WEEKS TO GO
17 WEEKS TO GO
16 WEEKS TO GO
A STARTING LINE
Warm up
You are hitting your stride. Some days you will feel
great. Other days you will feel tired. Both types of
days will show you that you are putting in the work
and are on track to get where you need to be.
15 WEEKS TO GO
14 WEEKS TO GO
13 WEEKS TO GO
Develop Consistency
Learn to focus
BUILD UP STRENGTH
12 WEEKS TO GO
11 WEEKS TO GO
10 WEEKS TO GO
PUSH ENDURANCE
TIME TO EVOLVE
9 WEEKS TO GO
8 WEEKS TO GO
7 WEEKS TO GO
LOOK AHEAD
RUN CONFIDENT
EMBRACE FAST
You have handled it all. Long Runs. Speed Runs. Progression Runs. Its time to run these miles confidently.
6 WEEKS TO GO
5 WEEKS TO GO
MOVE AHEAD
READY TO RUN
3 WEEKS TO GO
2WEEKS TO GO
THE STARTINGLINE
11
4 WEEKS TO GO
1 WEEK TO GO
18 WEEKS TO GO
A STARTING LINE
This week you will begin your journey with a series of runs and light workouts that will introduce you to the
training plan. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.
SPEED
TRACK
RECOVERY
2-minute recovery after each 800-meter interval, 90 seconds after each 400-meter interval
and 60 seconds after each 200-meter interval.
RECOVERY
ENDURANCE
6 MILES
Running this distance consistently will help
prepare the body and mind to go the distance
on race day.
RECOVERY
SPEED
HILLS
1.5 mile Tempo run, 7-minute recovery
Long hill at your 10k pace
Shorter hill at 5k pace
Shortest hill at Mile pace
Repeat hill sequence 2x, jogging back to starting place to recover in between.
12
RECOVERY
17 WEEKS TO GO
SPEED
TRACK
RECOVERY
600
500
400
300
200
100
meters
meters
meters
meters
meters
meters
at
10k pace
at
10k pace
at
5k pace
at
5k pace
at
5k pace
as fast as you can
RECOVERY
ENDURANCE
8 MILES
Get ready to go the distance on race day with
your weeks longest run.
RECOVERY
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
SPEED
STRENGTH
1 mile at your Tempo pace.
13
16 WEEKS TO GO
WARM UP
You are hitting your stride. Some days you will feel great. Other days you will feel tired. Both types of days
will show you that you are putting in the work and are on track to get where you need to be. You can modify
the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the
recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
5k pace
Mile pace
5k pace
Mile pace
ENDURANCE
6 MILES
RECOVERY
RECOVERY
SPEED
STRENGTH
(8x) 100-meter Strides
20-second rest between each Stride
3.5 mile Tempo run
5-minute rest
(8x) 100-meter Strides
20-second rest between each Stride.
14
RECOVERY
15 WEEKS TO GO
Develop Consistency
In your fourth week of training, you will now begin to feel a rhythm to your running. The secret to running well
is consistency. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.
SPEED
TRACK
(25x) 200 meters at 5k pace
RECOVERY
RECOVERY
ENDURANCE
10 MILES
This is your longest run of the week. Run this
distance consistently to build your endurance
for race day.
RECOVERY
SPEED
STRENGTH
1 mile at your Tempo pace
(2x) 800 meters at 5k pace
1 mile at Tempo pace
(5x) 100-meter Strides as Turnarounds
2:30-minute recovery between each interval,
except Strides.
15
RECOVERY
14 WEEKS TO GO
LEARN TO FOCUS
Training this week may tax you both physically and mentally. Be focused in the moment and by preparing
ahead of time for each days workout. You can modify the following sequence to suit your week, but dont do
Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add
N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
800 meters
800 meters
800 meters
800 meters
400 meters
800 meters
(2x) 200 meters
800 meters
10k pace
Tempo pace
5k pace
Tempo pace
Mile pace
Tempo pace
Mile pace
Tempo pace
at
at
at
at
at
at
at
at
ENDURANCE
8 MILES
RECOVERY
RECOVERY
SPEED
Fartlek
Follow this time-based interval sequence, alternating from an easy to a hard pace without stopping.
1-min easy pace,
2-min easy,
3-min easy,
1-min easy,
2-min easy,
3-min easy,
1-min
2-min
3-min
1-min
2-min
3-min
16
hard pace
hard
hard
hard
hard
hard
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
13 WEEKS TO GO
BUILD UP STRENGTH
The training so far has had its greatest effect on your strength. This week you will test that by taking on more
strength work. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.
SPEED
TRACK
(16x) 400 meters alternating between your
10k pace and your 5k pace.
RECOVERY
ENDURANCE
10 MILES
RECOVERY
Your longest run yet. Run this distance consistently to prepare your mind and body for race day.
RECOVERY
RECOVERY
SPEED
HILLS
Run up a short hill at your Mile pace
for 25 seconds. Repeat 6x.
Run up a long hill at your 5k pace
for 60 seconds. Repeat 6x.
Run up a short hill at your Mile pace
for 25 seconds. Repeat 6x.
Jog back downhill between intervals.
17
12 WEEKS TO GO
PUSH ENDURANCE
Your endurance has improved. This week you will put it to work. Longer intervals, longer runs and a longer Long
Run are on the menu. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts
into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
1000 meters at
10k pace
500 meters at
5k pace
500 meters at
5k pace
200 meters at
Mile pace
400 meters at
5k pace
400 meters at
5k pace
(5x) 200 meters at
Mile pace
90 seconds of recovery after each interval.
RECOVERY
ENDURANCE
12 MILES
Running this distance consistently will help
prepare the body and mind to go the distance
on race day.
RECOVERY
SPEED
TRACK
(8x) 100-meter Strides
(2x) 1200 meters at 10k pace
(1x) 1200 meters at Marathon pace
(2x) 1200 meters at 10k pace
(8x) 100-meter Strides
3 minutes of recovery between each interval.
18
RECOVERY
11 WEEKS TO GO
SPEED
TRACK
(4x) 200 meters at
400 meters at
(4x) 200 meters at
400 meters at
(4x) 200 meters at
400 meters at
RECOVERY
Mile pace
5k pace
Mile pace
5k pace
Mile pace
5k pace
RECOVERY
ENDURANCE
14 MILES
Your longest run yet. Run this distance consistently to prepare your mind and body for race day.
RECOVERY
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
SPEED
TEMPO
(4x) 150-meter Strides
3 mile Tempo
(4x) 150-meter Strides
19
10 WEEKS TO GO
TIME TO EVOLVE
You are a different athlete than you were when this started. Now its time to do the work to become a stronger, faster and better athlete. You can modify the following sequence to suit your week, but dont do Speed &
Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
Mile pace
5k pace
10k pace
Mile pace
10k pace
5k pace
ENDURANCE
16 MILES
RECOVERY
RECOVERY
RECOVERY
SPEED
TEMPO
Run 5 miles at your Tempo pace. Push
yourself up any hills along your route, but if
youre on flat terrain then push yourself for
60 seconds every 5 minutes.
20
9 WEEKS TO GO
LOOK AHEAD
This week, training shifts from foundational running and base workouts to getting race ready. You can modify
the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the
recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
16 x 200 meters alternating between
your Mile pace and your 5k pace.
RECOVERY
RECOVERY
ENDURANCE
18 MILES
Get ready to go the distance on race day with your
weeks longest run.
RECOVERY
RECOVERY
SPEED
HILLS
Run up and over a hill 9x.
Dont just stop at the top of the hillrun for
an additional 20 seconds when you reach
the top.
21
8 WEEKS TO GO
RUN CONFIDENT
You have handled it all. Long Runs. Speed Runs. Progression Runs. Its time to run these miles confidently. You
can modify the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and
stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
RECOVERY
ENDURANCE
14 MILES
This is your longest run of the week. Run this
distance consistently to build your endurance
for race day.
RECOVERY
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
SPEED
TRACK
1 mile at your 10k pace
400 meters at Mile pace
800 meters at 5k pace
Follow each interval with 3 minutes of recovery.
Repeat series 2x.
22
7 WEEKS TO GO
EMBRACE FAST
You have been getting faster each week. Now its time to be as fast as you can. This week you will be working on
both your speed and strength. You can modify the following sequence to suit your week, but dont do Speed &
Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
400 meters at
(2x) 400 meters at
400 meters at
RECOVERY
10k pace
5k pace
Mile pace
ENDURANCE
18 MILES
RECOVERY
RECOVERY
RECOVERY
SPEED
Fartlek
1 mile at your Tempo pace
Follow with this Fartlek sequence:
1-min at a hard pace, 3-sec easy pace
2-min hard, 1-min easy
3-min hard, 1:30-min easy
3-min hard, 1:30-min easy
2-min hard pace, 1-min easy
1-min at a hard pace, 30-sec easy
1 mile at Tempo pace
23
6 WEEKS TO GO
MOVE AHEAD
This week is a great opportunity to look ahead to the athlete you want to be. Be that athlete now. Take on some
faster paces and consider adjusting your race goals to match the runner youve become. You can modify the
following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
200 meters at
800 meters at
200 meters at
600 meters at
200 meters at
400 meters at
800 meters at
200 meters at
600 meters at
200 meters at
400 meters at
200 meters at
RECOVERY
ENDURANCE
14 MILES
Running this distance consistently will help prepare
the body and mind to go the distance on race day.
RECOVERY
RECOVERY
SPEED
Fartlek
1000 meters at
10k pace
1000 meters at Tempo pace
1000 meters at
10k pace
1000 meters at Tempo pace
1000 meters at
10k pace
1000 meters at Tempo pace
(6x) 100-meter strides
2-minute rest between each interval.
30 seconds between Strides.
24
5 WEEKS TO GO
READY TO RUN
You are fit, strong and ready to take on any workout. The miles will start to pass by more quickly. Make sure you
appreciate what you have done and what you are doing. You can modify the following sequence to suit your week,
but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.
SPEED
TRACK
RECOVERY
300 meters at
400 meters at
500 meters at
600 meters at
500 meters at
400 meters at
300 meters at
RECOVERY
ENDURANCE
20-22 MILES
Get ready to go the distance on race day with your
weeks longest run.
RECOVERY
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
SPEED
TEMPO
4 mile Progression Run averaging
your Tempo pace.
(8x) 100-meter Strides
25
4 WEEKS TO GO
SPEED
TRACK
RECOVERY
ENDURANCE
16 MILES
RECOVERY
RECOVERY
Youre almost there! For the last four weeks of training, monitor your average pace over the course of
your runs. The mix of pace and distance will serve as
an important ingredient to your success on race day.
RECOVERY
SPEED
Progression
Run 9 miles as a Progression Run. Your pace
should drop so the last 4 miles are run at a
Tempo pace.
26
3 WEEKS TO GO
SPEED
TRACK
Run 1 Mile: Alternate running 200 meters
at Tempo pace then 200 meters at Mile
pace. Follow with 4-minute recovery.
RECOVERY
RECOVERY
ENDURANCE
12 MILES
Get ready to go the distance on race day with your
weeks longest run.
RECOVERY
RECOVERY
SPEED
HILLS
Run uphill for 2 minutespreferably 90
seconds up and 30 seconds over a crest.
Repeat 6x.
If you dont have a hill, do a 2-minute
Progression Run that builds from a 10k to a
Mile pace and repeat 6x.
Whether on a hill or flat, allow for a full
recovery between intervals.
27
2 WEEKS TO GO
SPEED
TRACK
RECOVERY
Mile pace
10k pace
5k pace
10k pace
Mile pace
RECOVERY
ENDURANCE
10 MILES
Running this distance consistently will help prepare
the body and mind to go the distance on race day.
RECOVERY
RECOVERY
Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.
SPEED
TRACK
1.5 mile Recovery Run
(2x) 100-meter Strides
1000 meters at Tempo pace
(2x) 100-meter Strides
1000 meters at Tempo pace
1.5 mile Recovery Run
28
1 WEEK TO GO
SPEED
TRACK
RECOVERY
(2x) 200
(2x) 400
800
(2x) 400
(2x) 200
meters
meters
meters
meters
meters
at
Mile pace
at
5k pace
at
10k pace
at Marathon pace
at
Mile pace
race day
MARATHON
RECOVERY
RECOVERY
RECOVERY
SPEED
TRACK
2 mile Recovery Run
(8x) 100-meter Strides
1 mile Recovery Run
29
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
18
3-7 Miles
Track
Recovery
Hills
2-5 Miles
6 Miles
Recovery
17
3-7 Miles
Track
Recovery
Strength
2-5 Miles
8 Miles
Recovery
16
3-7 Miles
Track
Recovery
Strength
2-5 Miles
6 Miles
Recovery
15
3-7 Miles
Track
Recovery
Strength
2-5 Miles
10 Miles
Recovery
14
3-7 Miles
Track
Recovery
Fartlek
2-5 Miles
8 Miles
Recovery
13
3-7 Miles
Track
Recovery
Hills
2-5 Miles
10 Miles
Recovery
12
3-7 Miles
Track
Recovery
Track
2-5 Miles
12 Miles
Recovery
11
3-7 Miles
Track
Recovery
Tempo
2-5 Miles
14 Miles
Recovery
10
3-7 Miles
Track
Recovery
Tempo
2-5 Miles
16 Miles
Recovery
09
3-7 Miles
Track
Recovery
Hills
2-5 Miles
18 Miles
Recovery
08
3-7 Miles
Track
Recovery
Track
2-5 Miles
14 Miles
Recovery
07
3-7 Miles
Track
Recovery
Fartlek
2-5 Miles
18 Miles
Recovery
06
3-7 Miles
Track
Recovery
Fartlek
2-5 Miles
14 Miles
Recovery
05
3-7 Miles
Track
Recovery
Tempo
2-5 Miles
20-22 Miles
Recovery
04
3-7 Miles
Track
Recovery
Progression
2-5 Miles
16 Miles
Recovery
03
3-7 Miles
Track
Recovery
Hills
2-5 Miles
12 Miles
Recovery
02
3-7 Miles
Track
Recovery
Track
2-5 Miles
10 Miles
Recovery
01
3-7 Miles
Track
Recovery
Track
Recovery
3 Miles
Marathon
30
RUN SMARTER.
TRAIN BETTER.
NI K E + R U N N IN G A PP
N + TC AP P
COME RUN
WITH US.
You can download the N+TC App and the Nike+ Running App from the iTunes App Store for iPhone
and iPod Touch or from Google Play for Android phones.